Saturday 2020/06/06

Jenkins

*Run together and divide the reps as needed with one partner working and one resting.

**In memory of member and athlete Lt. Garrett Jenkins of Colwyn Bay, Conway, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.

Let. Jenkins, who was in his mid-20s, died during the so-called ”30-miler” march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.*

TUESDAY 3/10

CROSSFIT

CHOOSE YOUR OWN ADVENTURE
As many reps as possible in 30 mins of:
Row, 2000 m
100 Push-ups
10 Rope Climbs
100 Power Snatches, 75/55 lbs
200 Walking Lunges
*Reps can be completed in any order, split up however the athlete chooses. If all reps completed under time cap, note time in the comments.

WEDNESDAY 3/4

CROSSFIT

METCON MANIA

Every 2 mins for 4 sets (32 minutes)

200m Run + 10-15 KB Swings

10/8 Cal Bike + 10-15 Push ups

200m Run + 10-15 Knee Tucks

10/8 Bike Cal + 10-15 Goblet Step Ups

* The incentive of this workout is to complete the run/bike + reps with at least :15-:20 rest before the next movement. Ideally, athlete picks reps between 10-15 to stick with throughout the entire EMOM. If the weight you are using is causing you to lag or rest before completing reps, scale weight. If you are not able to complete the run/bike + reps then scale back the reps and continue to fight throughout the 2 min interval.

FRIDAY 3/6

CROSSFIT

WENDLER DELOAD
Back Squat 1×5 at 40% 1RM
Back Squat 1×5 at 50% 1RM
Back Squat 1×3 at 60% 1RM
Back Squat 1×3 at 65% 1RM
Back Squat 1×3 at 70% 1RM
Back Squat 1×3 at 70% 1RM
Back Squat 1×3 at 75% 1RM
Back Squat 1×3 at 75% 1RM

METCON MANIA

"Death By" – Dumbbell Snatches : 1 rep + 1 rep / 1 min
With a continuously running clock perform:
1 Dumbbell Snatch in the first 1 min
2 Dumbbell Snatches in the second 1 min
3 Dumbbell Snatches in the third 1 min
…
Continuing this for as long as you are able.

FRIDAY 2/21

CROSSFIT

DEATH BY DOUBLE UNDERS
With a continuously running clock perform:
10 Double Unders in the first 1 min
20 Double Unders in the second 1 min
30 Double Unders in the third 1 min
…
Continuing this for as long as you are able.
* 10:00MIN TIME CAP
SCALE TO 15 SINGLE UNDERS TO START & INCREASE BY 15 EACH MINUTE